Monday 11/10/2021
A) Walking Around Looking for Something Free
10 sets to failure
B) Close-Grip Bench
100kg x 1 (@9)
80kg x 4 x 5
80kg x 7
C) Chest-supported DB Rows
35kgs x 5 x 12
D) Leg Extension
5 x 12
3 x drop sets
E) Lat Pulldown
Last block was done so just had a bit of fun with what was free (was mental in the gym at 8pm.
The DOMS must have been unreal
Wednesday 13/10/2021
A) Wide-Grip Bench
90kg x 4
80kg x 3 x 6
B) Alternating DB Hammer Curls
15kgs x 5 x 12
C) 3" Lunchbox Press
85kg x 4 x 6
D) Lat Pulldown
5 x 15
E) Seated Rows
Not following a program - just filling time. Been mad busy in the gym after 8pm lately and I didn't get near the leg extension or hamstring curl machines at all.
Saturday 16/10/2021
A) Hamstring Curls
5 x 12 (ramping up)
3 drop sets
B) Leg Extensions
5 x 15 (ramping up)
C) Single-Leg Hamstring Curls
5 x 15 e/s
D) Single-Leg Leg Extensions
F) Tricep Extension (machine)
G) Standing Calf Raises
Caught up with a bit of an assault on the legs after not getting much the last couple of days
Had never used the tricep machine before....Upper arms on a pad and handles are parallel grip. Nice burn.
Saturday 23/10/2021
A) Bench
100kg x 1 (@8)
95kg x 2 x 3
86kg x 7
B) NG DB Floor Press (work up to top set @RPE 9.5 and do 3 working sets)
35kgs x 11, 8, 8
C) 45-Degree Row
Work up to RPE 9.5/10 & do 3 work sets
Top sets: 15,
D1) Hex Bar Shrugs
(Bar+90kg) x 5 x 15
D2) Tricep Pressdown
5 x 15-20
E) EZ Bar 21s
5 x 21
New block.
Felt **** all week so this was first time training since last Saturday. Still wasn't feeling 100% by any stretch but said I'd just go and see how it felt. Single with 100 was fine. Had expected to top out at ~95 given I still feel off.
Monday 25/10/2021
A) Banded Spanish Squat (45-60s)
+12.5kg x 5 sets
B) BB Hip Thrust (5s hold at top)
5 x 6-8 (sets of 8 up to 100kg)
C) Lying Leg Curl 21s
5 x 21 (60-77.5)
5 x 10
E ) Standing Calf Raise
5 x 15-25
F) Seated Calf Raise
Still not brilliant and my resting heart rate has been on the increase which is usually a sign of being a bit sick but felt ok to go in.
Haven't don't hip thrusts in a few years so took a bit of getting used to.
Legs felt hammered after.
Wednesday 6/10/2021
A) Bench (@9)
92.5kg x 4, 4, 4, 4, 3
B) 45-deg Close-Grip Incline Bench
5 x 6-10
Top set: 65kg x 9
C) Arnold Press
5 x 8-10 (top set: 20kgs x 9)
D) T-Bar Row
5 x 8-10 (top set: bar+62.5kg x 10)
E) Batwings (15s hold each rep)
5 x 3-5
F) Back Extension
5 x 8-12
Went with 92.5kg on bench sets. The 100 on Saturday was an 8.5 so a slight overshoot and 92.5 would have been a more accurate first back off set.
4th set was @9.5. Satisfied with the volume here.
Friday 29/10/2021
A) Weighted Pull Ups (NG)
Work up to top set of 1-3
Top set: 35kg x 2
(5/10/15/20/25/30 x 3)
BW x 16, 12
B) Single-Arm DB Row
5 x 6-8 e/s (top set: 45kgs x 6 e/s)
C) NG Lat Pulldown
5 x 8-10
D1) Seated Lateral Raise
D2) Reverse DB Flys
D3) Straight Bar Front Raise
5 x 20
E) Hamstring Curl
Happy enough with the top set of 35kg for a double on pull ups. Only has bumpers with the racks in Portobello and chain on belt wasn't long enough to go through the 25 and the 25+5 so had to traipse upstairs to get the slimmer plates for the last 2 weighted sets.
Second set at BW just had little in the tank for more.
Worked up in sets of 8 to top set. 42.5s weren't around so took 45s.
All of the pump.
Did some extra single-leg leg extensions at the end because I had some more free time.
Monday 1/11/2021
95kg x 3 x 3
32.5kgs x 12, 12, 9
Top sets: 15, 14, 13
Stuck with 100kg for top single - better rep than the last time. Extra triple with 95kg this week.
Wasn't sight nor sound of 35s so just worked with 32.5s and got more reps this week and more of a pause than last time.
Wednesday 3/11/2021
+15kg x 5 sets
5 x 6-8 (sets of 8 up to 105kg)
Friday 5/11/2021
95kg x 3, 3, 4, 3, 3
Just felt empty on bench. Just felt slow from rep #1.
Monday 8/11/2021
BW x 16, 13
5 x 6-8 e/s (top set: 45kgs x 6 e/s
(22.5/30/40/40 x 8)
Happy enough with the top set of 35kg for a double on pull ups. Felt knackered all day and triple with 20 felt a big heavier than expected. But happy with that.
Wednesday 10/11/2021
102.5kg x 1 (@8.5)
97.5kg x 3 x 3
87.5kg x 6
37.5kgs x 10, 8, 6
Work up to RPE 9.5/10 & do 3 work sets 10-12)
Top sets: 10, 10, 9
(Bar+90kg) x 5 x 12
Didn't get the bar back as quickly as I should off the chest. Slowed it a bit but satisfied it was at RPE 8.5.
Back off sets were decent too.
Saturday 13/11/2021
5 x 6-8 (sets of 8 up to 110kg)
E) Standing Calf Raise
Wednesday 17/11/2021
Top set: 40kg x 1
BW x 16, 14
5 x 6-8 e/s (top set: 45kgs x 7 e/s
5 x 14
Dialled back the volume on pull ups because my elbow was at me a touch. Something I had before from a longish spell of weighted pull ups. So doubles at 20/25 and singles at 30/35/40.
Saturday 20/11/2021
105kg x 1
100kg x 3 x 3
90kg x 5
37.5kgs x 8, 8, 5
Happy enough with bench.
Last week, I did bench at lunchtime and the rest in the evening. Today, FP straight after bench so wasn't going to look as strong on paper.
How do you find the banded Spanish Squats? Noticed you doing them a few posts back +15kg for sets. Any good?
They're grand. They do burn the quads if you're keeping your chest high.
Better than wall sits for sure.
They're mostly in for a different stimulus as the options for quad work are limited with the left hip as it is.
Monday 22/11/2021
5 x 8
5 x 21 (60-80)
6 x 10
4 drop sets
New machine where the old hip thrust setup was. Load plates on, put the heavily padded seat belt across your lap and thrust away without fear of a bar damaging your tackle. I approve. Glutes knew all about it after.
Wednesday 24/11/2021
100kg x 2, 2, 2, 2, 2
Top set: 70kg x 8
(50/55/60 x 10, 65x8)
Top set: 22.5kgs x
10/12.5/17.5/20 x 10)
(Bar + 55 x 10)
Saturday 27/11/2021
BW x 17, 14
Next week will be my last doing weighted pull ups for a bit. Same issue as before.
Great upper-body pump
Monday 29/11/2021
96kg x 1
91kg x 3
B) NG DB Floor Press (work up to top set @RPE 9.5/10)
40kgs x 8
Work up to top set w/ 10 reps (x 2)
Dropping back the pressing volume this week.
Wednesday 1/12/2021
+10kg x 4 sets
4 x 6
C) Lying Leg Curl 15s (21s w/ less volume)
5 x 15 (60-80)
4 x 8
4 x 20
4 x 15-18
Dialled volume back a touch again today.
Saturday 4/12/2021
Bench
107.5kg x 1
110kg x F
NG Weighted Pull Ups
+42.5kg x 1
Didn't get the bar back on the 110. Fought it but I had set it off on the wrong bar path and that was that. Ok.
Happy with pull-up. Hadn't really gone too heavy on weighted pull-ups before so was uncharted territory. +20kg x 5 was probably my best before.
Monday 13/12/2021
A) Tempo Hamstring Curls
B) Long-Pause Bench
5 x 6
C) Leg Extensions
D) Hip Thrusts
Trained once or twice since last day...between blocks
Wednesday 15/12/2021
A) Skullcrushers
27.5kg x 5 x 15
B) Seated Calf Raises
C) Back Extension
5 x 13
D1) Pec Deck
D2) Reverse Flys
Friday 17/12/2021
A1) Reverse Flys
A2) Front Raises
B1) Hamstring Curls
4 x 12
1 x AMRAP
B2) Leg Extensions
C) Single-Leg Hip Thrusts
D ) Tricep Extension
Freestyling again. New block incoming.
W1D1
Monday 19/12/2021
A) Weighted Back Extension
12 @6
12 @7
12 @8
-10% x AMRAP
B) Bench (77% @8)
82.5kg x 7, 7, 6, 6
C) Lat Pulldown
3 x 8
D) Tricep Pressdown
3 x 10
Just out of curiosity - What does the programming for the new block look like in terms of days per week/volume? Is there a particular aim or focus for choosing it?
The overall goal is to transition back towards a conventional 'powerlifting' orientated split insofar the squat & hinge patterns are concerned and away from the upper/lower emphasis of the last two blocks, but without any adverse loading on the hip capsule.
Typically its 4x weekly training, but the 7 day calendar is largely irrelevant compared to the rotation so the 4 week block might be 5 or 6 or whatever.
Quite a pronounced increase in bench volume while the overall lower body volume will be greater, but split over 4 days instead of 2, lending to a higher relative intensity per session.
The aims/focus lean towards testing the movements that can be done without loading the hip joint, while focusing on maintaining/improving lower body lean tissue mass with a view to (ideally) transitioning back to more conventional movements down the line.
